Spring Clean Your Health
With Our A-Z Guide
ALWAYS TAKE THE STAIRS
Ditching the lift or escalator is an easy way to fit exercise into your daily life. Canadian researchers found that short, intense bursts of stair climbing have major benefits for heart health and general fitness. And it appears the activity boosts levels of a substance called BDNF (brain derived neurotropic factor), which promotes the growth of brain cells.
BLOOD
Donating your blood could save three lives, and doing so regularly gives you more than just a good feeling; it can actually reduce your risk of high blood pressure and heart disease. blood.co.uk for more information.
CHECK YOUR HEARING
While many of us see the optician and dentist regularly, getting your hearing checked is also important. Hearing loss affects one in six of us, and has been identified as the biggest preventable factor of dementia risk.
DIGITAL DE-CLUTTER
Streamlining your email and unsubscribing from irrelevant subscriptions can reduce stress and make your life feel a lot easier, says Dr Mayoni Gooneratne at drmhumanhealth.co.uk
ELEVENSES
The European Prospective Investigation into Cancer and Nutrition found that coffee drinkers were less vulnerable to a range of chronic illnesses, including colorectal cancers. It appears the polyphenols (antioxidant compounds) act as rocket fuel for your gut bacteria (sweetening with sugar loses the beneficial effects).
FOREST BATHING
Essex University researchers found that a walk surrounded by nature nd lifted mood. Immersing yourself in green spaces – known as forest bathing – can also lower blood pressure and boost the immune system.
GREEN FINGERS
Digging vigorously in the garden once a week was hailed as a remedy for warding off chronic muscle, joint and back pain among the over-50s by researchers at Portsmouth University.
H20
Simply replacing one daily nutrient-free drink (fizzy soft drink, a glass of wine etc.) with water could effortlessly cut up to 50,000 calories and 60 cups of sugar out of your diet a year!
INSTALL AN ALARM
Carbon monoxide poisoning kills 40 Brits every year and hospitalises 440. Culprits include faulty gas heaters and boilers, blocked chimneys, flues and vents. But the gas is invisible and has no smell or taste. An alarm (around £15) could save your life!
JUMP!
Just two minutes a day may reduce your risk of hip fracture, a recent study found. “Hopping, jumping, skipping and running are high impact exercise – putting stress through our bones which encourages them to grow stronger,” says Dr Sally Norton, NHS weight loss consultant.
KICK-START YOUR FITNESS
“With the weather warming up, it’s the perfect time to head outdoors for your workout,” says personal trainer Nicola Addison (eqvvs.com). “A recent US study found that people who exercised outside felt more energised and were more likely to repeat the experience. So whether it’s running, cycling or just walking with the family – get out and get moving!”
LESS MEAT
With several studies linking red and processed meat consumption with an increased risk of bowel cancer, try new recipes focusing on plant-based foods. Visit theflexitarian.co.uk for ideas.
MASSAGE
A full-body massage offers a multitude of benefits including body alignment, muscular relief and enhancing flexibility,” says Dr Vishal Aggrawal, neuroscientist at healthiumclinics.com.
“Beyond the physical benefits, massages can engage your parasympathetic nervous system, lowering stress and anxiety.
NIP ALLERGIES IN THE BUD
If you’re a hay fever sufferer, start taking antihistamines a few weeks before your symptoms start. Experts say this prevents that first onslaught of hay fever and helps build up resistance.
OVERHAUL YOUR GUT HEALTH
Boost good gut bacteria with a daily probiotic for stronger immunity. Look for a supplement containing lactobacillus and bifidobacterium bacteria strains, such as Healthspan Super20 Pro (£21.95 from healthspan.co.uk).
PROTEIN
As we age, muscle mass and strength decline due to decreased protein digestion,” says dietician Zoe Cottrell. “To combat muscle loss, eat more protein-rich foods like chicken, salmon, soybeans and peanuts (aim for 20-30g per meal). If you struggle to meet your target, consider adding whey protein powder like Provytl50+ (from £16.96, provytl.com), specially formulated for those over 50, to food or drinks.”
QUICK ACCOMPLISHMENTS
The “two-minute rule” helps beat procrastination and the subsequent negative feelings. Whether it’s replying to a text message, putting dirty laundry in the washing basket or wiping a stained surface, completing a task immediately provides a small boost of happiness. REPHRASE “I CAN’T” TO “I WANT” Some words are hidden negatives that influence your brain to think about yourself in a certain way, says NLP coach Janet Thomson (powertochange. me.uk). For example, change “I can’t stay up late” to “I want a good night’s sleep”. It switches your mindset from passive to active, reminding you that you are in control of the lifestyle choices you make.
SCENT THERAPY
“Experiment with different scents that have calming or uplifting effects on your mood,” suggests mental health specialist Cai Graham (caigraham.com).
“Use essential oils, scented candles, or even fresh flowers to create a soothing and aromatic environment.” TAKE A BREAK EVERY 90 MINUTES This results in a
30% increase in focus and creativity, and a higher level of health and wellbeing, compared to those who only take one break during the day, according to research by The Energy Project. USE A “3D GREETING” To reduce stress and boost your mood, “Smile, maintain eye contact and say something positive, such as ‘Good morning’,” advises Dr Rangan Chatterjee of podcast Feel Better, Live More. “Practise the ‘3D greeting’ as often as you can on people you encounter. Immediately afterwards, observe how much brighter you feel.”
VACUUM YOUR BED
This gets rid of dust mites, which can trigger asthma and allergies, and hang duvets and pillows outdoors on dry days to kill them.
WALK AN EXTRA MILE A DAY
Lack of exercise kills twice as many people as obesity, say researchers at Cambridge University. Not only will walking more reduce your risk of heart disease, diabetes and several cancers, it’s great for your mental health. Check out Mental Health Mates walks near you at mentalhealthmates.co.uk
X -RATED
Whether your relationship is relatively new or you’ve been having sex with the same person for decades, intimacy makes your relationship closer. YOU Know what’s normal for you and be aware of any changes. This includes checking your breasts around once a month and keeping an eye on your bowel movements.
Seek medical advice about any unexplained changes to your body.
ZZZZZS
This is the perfect time to reset your sleep. Go back to basics and create a relaxing bedtime routine – avoid screen time, alcohol and caffeine before bed, keep the temperature between 18-24°C, and go to bed and get up at the same time every day – including on weekends.